DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

30' AMRAP w. partner

60 cal airbike
50 dbl DB hang power clean @ 22.5/15kg
40 box jump over
30 burpee
20 dbl DB thruster
10 syncro dbl DB STOH

Power Clean

A) E2MOM Till Days Heavy:

• 2RM Power Clean (DnG)

B) E3MOM X3

• 10 Power Clean (TnG) *semmonen haastava paino, että 1-2 vikaa on pahoja

Front Squat

• 4x5

*RIR 1-2
*Rest 3min between

EMOM 12

1: 45s DB Farmers Carry @Heavy (27.5-30kg)
2: 45s SB Bearhug Hold @60kg (jos löytyy) 70kg?
3: Rest

Accessories

4 Rounds:

• 40/40s Copenhagen Plank
• 10-15 Ring Push Up + 20-30s Ring Plank Hold
• 10-15 DB Hammer Curl

LÄMMITTELY
2 x 45s./20s.
1. Ylivienti vk
2. Lp suorilla käsillä - marssi
3. Istuen hyvää huomenta lp
4. AKK - polvet maahan
5. Seinäkyykky
6. Arnolds press

VOIMA
3 x 6-8 vauhtipunnerrus
lämmittelysarjat 2 x 8

AMRAP 12-15min
8 + 8 x tuettu kulmasoutu
8 x etuheilautus
8 + 8 x vuorikiipeilijä
8 x goblet squat
8 + 8 x sivutaivutus kk

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 (0:45 work / 0:15 transition) @ workout pace
1) Row
2) Run
3) Air bike

hip & spine mobility

SMR foam rolling through lower limbs 1-2'/ muscle

shin box 3x5/5

banded straight leg Bretzel 3x6/6

hip airplane 3x8/8

AF WEEK 7, Day 3

CONDITIONING:
3x with 3min rest between

6 Burpee Box over
3 Bar Muscle-Up
6 Burpee Box over
6 C2B
6 Burpee Box over
9 Pull-Up

3min rest
Overall RPE 4. Target: unbroken sets. Scale the movements and rep scheme if needed. All three rounds within 10sec. Fast, but sustainable pace with the burpee box overs. Advanced athletes can use a rep scheme of 4-8-12 or 5-10-5.
Scaling: Bar MU→ Jumping Bar MU. C2B→ Pull-Up. Pull-Up→ Jumping Pull-Up

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E1.30M x 8

2 sets: 2 squat snatch @70-75%
2 sets: 2 squat snatch @75-80%
4 sets: 2 squat snatch @80-85%

Tavoite: - Rakentaa varmaa ja teknisesti laadukasta tekemistä pääosin 80–85% kuormilla. Ohjeet: - Kaikkien sarjojen tulee pysyä teknisesti puhtaina - Valitse painot päivän fiiliksen mukaan - Hyvänä päivänä → nouse kohti ylärajaa - Heikompana päivänä → pysy alemmissa prosenteissa Huom! Laatu ennen kuormaa – jokaisen noston pitää näyttää samalta

E4M x 4

4 pause front squat V.1-2 - 2s bottom pause

Tavoite: - Rakentaa vahva ja vakaa front rack + ala-asento. Tuntuma: - Paino raskas, mutta ei maksimi. - Jokainen toisto “puhdas ja kontrolloitu”.